WARM UP – MOBILITY
Full body warm-up and hip, shoulder, and thoracic mobility work (Snatch prep)
—
Warm-up/Tech: Snatch pull, overhead squat & 3 Position snatch work
WOD A
3 POSITION SNATCH
Every 2min x 4 sets:
1 Snatch Pull + 3 position snatch (high hang, low hang, floor)
– Start light and build to 65-70% of 1RM snatch
– treat this as a positional and technique primer for WOD B
WOD B
SNATCH X 2
Every 2:30 min x 6 sets:
2 snatches (1.1. @75-80% of 1RM across)
WOD C
CLEAN PULL X 5
Every 2 min x 5 sets:
5 Clean Shrugs (@110% of 1RM Clean, a high pull is not expected)
WOD D
ROMANIAN DEADLIFT X 8
PUSH PRESS X 3
Every 2 min x 8 sets: (4 sets each alternating)
C1) Romanian Deadlift x 8 @ ~65-70% of 1RM Clean
C2) Push press x 3 (build to a heavy 3)
ACCESSORY
1) 3 sets of:
12-15 Dumbbell pull-overs (single heavy DB, upper back across a bench)
10-12 Chest supported DB/KB rows (@3,1,X,1) (prop bench up on 2 x 12″ boxes)
10-12 Lateral delt flys (@3,0,1,0) (light plates or DB’s)
– rest 2 min –
Then;
2) 3 supersets of:
8-10 Ab-wheel rollouts + Max effort elbow plank (1min max)
– rest 90-120s between sets
